fruits, vegetables, and disease prevention

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This chapter examines the evidence surrounding the role of vegetables and fruits in health, longevity, chronic disease prevention, and mental health while addressing misinformation related to fruit juice and obesity as well as juicing, juice cleanses, and so-called detox regimens. It outlines the major categories of vegetables (dark green, red-orange, cruciferous, starchy, allium, and seaweed) and fruits (citrus, berries, melons, cored, stone, and tropical), emphasizing their distinct vitamins, minerals, and phytochemicals. It discusses herbs and spices at the heart of traditional medicine practices in China and India, which deliver antioxidant, anti-inflammatory, and antiviral effects, and are now studied in Western nutrition science. It highlights superfoods like seaweed, broccoli, blueberries, cranberries, and leafy greens due to their high phytonutrient content, including polyphenols and carotenoids. Finally, it considers whether freshly pressed fruit juices and smoothies may be part of a healthy and sustainable diet, emphasizing choosing nutrient-dense varieties while minimizing food waste.